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“030109”

CrossFit Main Site Daily WOD

944 4
  • Run one minute turn around and run back. "1 in/1 out"
  • Rest as needed.
  • 2minutes of Kettlebell Swing
  • Rest 2 minutes
  • 90 Seconds of Kettlebell Swing
  • Rest 90 seconds.
  • 60 Seconds of Kettlebell Swing,
  • "1 in/ 1 out"
  • Notes:
  • 1. For 1in/1out, set watch to continuous
  • countdown mode for one minute. It will beep
  • every minute in this mode. Start run and
  • make mental note of location at turn around.
  • Push hard enough that you cannot make it
  • back in one minute, i.e., done right you
  • come in "late."
  • 2. Work with toughest Kettlebell you can
  • for all three sets.
  • 3. Try for same one minute "outspot" on
  • second run. Again record time "late" on return.
  • Compare to first run.
  • 4. If you don't want to run substitute
  • 500 meter row or 5 minutes stairclimb
  • or 5 minute cycle.

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